Sport What to eat to tone up?

Sport Fitness
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Hey guys!

So, I heard often that muscle toning, like a six pack, is made in the kitchen and of course it's important what we put in our body, but I have absolutely no clue of what I could eat :(
So last week I've been checking what I eat every day, and I hope that this little list can help you guys advice me on what not to eat/what to replace/what to eat more....

Monday: 10:00 Cornflakes, 12:00 Tagliatelle Schnitzel, 18:30 Sushi
Tuesday: 10:00 Cornflakes, 12:00 Chicken and Spinach, 18:30 Scampi Diabolique (spicy stuff)
Wednesday: 10:00 Cornflakes, 12:00 Carrots and sausage,18:30 Cow meat
Thursday: 10:00 Cornflakes, 12:00 Chicken and rice, 18:30 Salad
Friday: 10:00 Cornflakes, 12:00 BBQ!! Meat meat meat!, 18:30 Fish (salmon or trout)
Saturday: 10:00 Cornflakes, 12:00 Fries with Steak, 18:30 Hot dog
Sunday: 10:00 Cornflakes, 12:00 Eggs, 18:30 Penne Scampi

After Dinner I usually eat fruit (apple, pear, banana, oranges)
And at 16:00 or 20:00 I eat two yoghurts.

So ya! I hope that helps!
Also...How many times a week should I exercise, and how long per session?
 
I will going to try your list mate. However, I don't eat sushi. Any good replacement for sushi?
 
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